Have you ever wondered how to meditate? There are so many different types of meditation and many of them are shrouded in Eastern mysticism or special breathing techniques, visualisations, mantras, etc. and I’ve tried just about all of them, which led me to wonder . . . Could there be a simpler way? |
The most beautiful aspect of the Gentle Breath Meditation™ that I have come to appreciate is its absolute simplicity.
Firstly, there is no need to sit cross-legged or to sit for a long time. You can sit in a chair or even lie down to meditate, although lying down can sometimes mean you fall asleep!
So how to begin? First, find a chair that you can sit comfortably in, a chair that supports your back and allows you to place your feet firmly on the floor. If the chair is too high, then you might need a footstool to place your feet on.
Just sit quietly, gently close your eyes and breathe. Notice the rhythm of your breath. Is it smooth or a bit bumpy, jagged or uneven? There is no need to change anything, simply be aware and notice your breath. Follow the rhythm of your breath in and out.
After a few moments bring your attention to the tip of your nose as you breathe in.
The purpose of meditation is not to empty the mind – an almost impossible task! – but to focus the mind on the body’s movements so that the two are in sync with each other. Focusing on your in-breath is the way you can start to do this. Focus on the tip of your nose and notice the temperature of your breath as you breathe in – is it cool or warm? Breathe in gently and observe the coolness at the tip of your nose and the stillness that is starting to come into your body.
After a few breaths, pause for a moment before breathing out, then breathe out gently. Bring awareness to your out-breath and let the body gently relax as you breathe out. Notice that the breath feels warm as you breathe out.
Now you will find you have a certain rhythm – breathing in gently, noticing the breath is cool at the tip of the nose as you breathe in, following the breath into the body, pausing momentarily, then breathing out gently, relaxing the body and letting go, noticing the breath is warm as you breathe out.
Breathing in gently, breathing out gently.
It is as simple as this.
Once you have learnt to sit for five to ten minutes observing your breath, you can bring more attention to how you place yourself when you sit down at the start of the meditation. Take care to sit gently. Take care to be comfortable and well supported. Take care as you close your eyelids over your eyes. Do this with awareness and the intention to connect to your innermost self. Sometimes it helps to drop your head slightly forward as you close your eyes, connecting to your inner-heart. Then let your head return to its normal position as you start breathing gently in and out.
The oh so busy mind!
One of the things that is very noticeable when learning to meditate is how busy our minds are. As soon as we are quiet we become aware of the mind-chatter. Remember, this is simply the nature of your mind and over time you will find that it becomes less chatty and busy. Bring your attention back to the tip of your nose and let your mind focus on your breath and your body. Feel your chest gently rising and falling as you breathe in and out. If you get distracted, then open your eyes gently and close them again very gently, re-imprinting your intention to connect to your innermost self.
Breathe in gently, breathe out gently.
This is all it takes to meditate.
Over time you will notice that your body becomes more still each time you sit to meditate. Your body will recognise and appreciate this quiet time of stillness and repose. It will become familiar and welcomed. And as you become more familiar with what it means to breathe gently, you will be able to re-connect to yourself with the gentle breath at any moment of the day, standing waiting in a queue, when you feel you’re about to react to a situation or a person, or have been affected by a person or situation, when you need to ‘collect your thoughts’ before responding to someone, and so on.
The Gentle Breath Meditation™ can support you at any moment in the day and re-connect you to your inner wisdom, that still place within that is all knowing. It is deeply restorative, relaxing and healing and a beautiful way to start and end your day.
Judy F., Australia
To listen to a free recording of the Gentle Breath Meditation™ click here.
Firstly, there is no need to sit cross-legged or to sit for a long time. You can sit in a chair or even lie down to meditate, although lying down can sometimes mean you fall asleep!
So how to begin? First, find a chair that you can sit comfortably in, a chair that supports your back and allows you to place your feet firmly on the floor. If the chair is too high, then you might need a footstool to place your feet on.
Just sit quietly, gently close your eyes and breathe. Notice the rhythm of your breath. Is it smooth or a bit bumpy, jagged or uneven? There is no need to change anything, simply be aware and notice your breath. Follow the rhythm of your breath in and out.
After a few moments bring your attention to the tip of your nose as you breathe in.
The purpose of meditation is not to empty the mind – an almost impossible task! – but to focus the mind on the body’s movements so that the two are in sync with each other. Focusing on your in-breath is the way you can start to do this. Focus on the tip of your nose and notice the temperature of your breath as you breathe in – is it cool or warm? Breathe in gently and observe the coolness at the tip of your nose and the stillness that is starting to come into your body.
After a few breaths, pause for a moment before breathing out, then breathe out gently. Bring awareness to your out-breath and let the body gently relax as you breathe out. Notice that the breath feels warm as you breathe out.
Now you will find you have a certain rhythm – breathing in gently, noticing the breath is cool at the tip of the nose as you breathe in, following the breath into the body, pausing momentarily, then breathing out gently, relaxing the body and letting go, noticing the breath is warm as you breathe out.
Breathing in gently, breathing out gently.
It is as simple as this.
Once you have learnt to sit for five to ten minutes observing your breath, you can bring more attention to how you place yourself when you sit down at the start of the meditation. Take care to sit gently. Take care to be comfortable and well supported. Take care as you close your eyelids over your eyes. Do this with awareness and the intention to connect to your innermost self. Sometimes it helps to drop your head slightly forward as you close your eyes, connecting to your inner-heart. Then let your head return to its normal position as you start breathing gently in and out.
The oh so busy mind!
One of the things that is very noticeable when learning to meditate is how busy our minds are. As soon as we are quiet we become aware of the mind-chatter. Remember, this is simply the nature of your mind and over time you will find that it becomes less chatty and busy. Bring your attention back to the tip of your nose and let your mind focus on your breath and your body. Feel your chest gently rising and falling as you breathe in and out. If you get distracted, then open your eyes gently and close them again very gently, re-imprinting your intention to connect to your innermost self.
Breathe in gently, breathe out gently.
This is all it takes to meditate.
Over time you will notice that your body becomes more still each time you sit to meditate. Your body will recognise and appreciate this quiet time of stillness and repose. It will become familiar and welcomed. And as you become more familiar with what it means to breathe gently, you will be able to re-connect to yourself with the gentle breath at any moment of the day, standing waiting in a queue, when you feel you’re about to react to a situation or a person, or have been affected by a person or situation, when you need to ‘collect your thoughts’ before responding to someone, and so on.
The Gentle Breath Meditation™ can support you at any moment in the day and re-connect you to your inner wisdom, that still place within that is all knowing. It is deeply restorative, relaxing and healing and a beautiful way to start and end your day.
Judy F., Australia
To listen to a free recording of the Gentle Breath Meditation™ click here.